If this is your first visit, be sure to
check out the FAQ by clicking the
link above. You may have to register
before you can post: click the register link above to proceed. To start viewing messages,
select the forum that you want to visit from the selection below.

Finally think I'm respectable enough to post again!

To summarize, I had surgery in November 2011 to reattach my left tricep tendon after I tore it off the elbow. Prior to the injury, I had respectable strength levels, over 300 bench, deads in the 400s and squats sucked then and still suck now . I was told by my surgeon that I would regain my lost strength in about 6 months time after rehab. Um, well, it's now over 2 years later and well, that hasn't happened yet, but I think I'm finally at the point where I'm not totally embarrassed by my workouts to where I can post them once again here in this journal. So here goes

Stats:
39 years old
5'10 205lbs
don't know bf%

Split:
currently doing an A-B split working out every other day with random extra rest days thrown in when I feel like it.
A:
bench press
pendlay rows
seated overhead press

B:
Squats
chinups
sldl

I workout using percentages of one rep max and alternate the sessions, so it works out to this:
workout 1: 65%x13, 70%x11, 75%x9, 80%x7
workout 2: 70%x11, 75%x9, 80%x7, 85%x5
workout 3: 75%x9, 80%x7, 85%x5, 90%x3
add 5 or 10 lbs to one rep max and repeat

Bro it tuff coming back from a serious injury, just having the mental fortitude to get back under some heavy wieght says a lot about your frame of mind u may never bang it out like u did prior to your set back but u can still get the end results you r looking for just up the intensity less rest between sets more volume I have gotten better gains with the volume less rest more sets then I ever did maxing out and doing 6 or 8 reps at 90% of my max so now it's time to reload and take a diff aprouch lord willing you will get your mojo back baby but if you don't keep pluging away just my opinion

First workout since Thursday, had a bad stomach virus, was laid out Fri, Sat and yesterday, still feel like shit, but felt like giving it a go today. Nutrition went out the window obviously and I've apparently somehow lost 6 pounds from this! My first time under 200 pounds in like 10 years and it's not cause I'm all ripped up lol

Seated Overhead Press
155 x 5
155 x 5
155 x 5

DB Bench Press
75 x 8
85 x 8
85 x 8
85 x 8

Pendlay Rows
175 x 8
175 x 8
175 x 8
175 x 8

Close Grip Floor Press
175 x 8
175 x 8
185 x 8

Not terrible considering all I've eaten since Friday was a few bowls of oatmeal, a couple bagels, and some whey protein.

Still at 197, down from around 205 before I got sick. Im torn between trying to lean out and just bulking back the weight I lost. Only problem is I feel like I am very soft, like no definition, even though I am noticably leaner and my strength really isn't that bad.

Still at 197, down from around 205 before I got sick. Im torn between trying to lean out and just bulking back the weight I lost. Only problem is I feel like I am very soft, like no definition, even though I am noticably leaner and my strength really isn't that bad.

You have to pick one - don't play the fence Spring is about 50 days away. Go Lean!!!!!! Especially if you you can keep the strength.

You have to pick one - don't play the fence Spring is about 50 days away. Go Lean!!!!!! Especially if you you can keep the strength.

Well, it's all fine and good when the lifts are going up, but when that time comes that I need to decide if I want to keep going up in weight I will need to eat more, then we'll see how I feel about it all!

Well, it's all fine and good when the lifts are going up, but when that time comes that I need to decide if I want to keep going up in weight I will need to eat more, then we'll see how I feel about it all!

Ok, so I wanted to throw out a question about the routine I'm currently doing, namely if everyone thinks what I'm doing is enough. It winds up working out to this:
chest emphasis---6 sets
back emphasis---10 sets (13 if including deads)
quad emphasis---6 sets
hamstring emphasis---6 sets
shoulder emphasis---6 sets
tricep emphasis---4 sets
bicep emphasis---4 sets

bear in mind I am 39 years old and I set it up so that I do two days of each movement per week, so its generally 3 sets one day and 3 sets another day (or 5 and 5 with back). I also am really pushing the sets to the limit. I'm not doing lower percentages or anything, I'm basically picking a rep range for each exercise and if I hit all the reps, I will add weight, so I'm pretty spent when I'm done. Like today, my chest is screaming, and that was just from the db presses! What do you think? enough? I'm going up each week so far, but it's only really been 2 weeks on it so far.

If strength is what you are after - and it seems to be working since your weights are going up every week - then run the program until it stalls...You've been around long enough to know you will hit a plateau .... then switch the exercise or reps or RIs or Tempo to see if those parameters spark new gains. I like variety so I run more exercises and sets than you but I typically run in the 80% 1RM range and sometimes kick it up to 90%. Everyone is different. Check back through your old journals to see what worked in the past. Remember the phase: "Past performance is a great indicator for future results"